September 29, 2022

 

November 6, 2020

 

November 2, 2020

 

October 22, 2020

 

4 rounds:

400m row, 80 singles, DB Snatch with 15lbs each hand, front squats with 45lbs, wall walk and hold for 30ish seconds

Time: 22:54

October 5, 2020

 

Another name for today’s WOD...ass whoppin’

Power cleans - 4 rounds with 65 lbs and 3 rounds with 55 lbs

DB front swuats with 15 lbs

Assisted pull ups - 2 rounds with purple band & 5 rounds with green band

Plate to OH with 15lbs 

September 23, 2020

 Thrusters with 45 lbs

C2B pull ups with bands - green band only first round and purple & green band rounds 2 & 3

Time: 13:37

Front squat @ 90lbs max

September 14, 2020

Kipping pull up progression for T2B

Wall balls with 15 lbs

Power Clean with 65 lbs 
 Time: 16:43

August 26, 2020

Bear Complex: 55 lbs 

I felt like today’s WOD should’ve switched the DB and KB during each routine because it would’ve felt more natural. I’m not sure the reason behind the trade out, but I did it anyway...

KB push press @ 18 lbs

Front squat @ 45 lbs 

Farmers carry @ 25 lbs each arm

Time: 6:29

 

July 31, 2020

Substitute bar muscle ups with 2 (purple) banded pull ups and 2 banded ring dips

Front squats with 45lbs 

Rounds: 6 1/2...in the half round, I was able to complete 2, 2, 4, and 2 burpee box overs 

July 21, 2020

K2E substitute for T2B
Front squats with 45 lbs
3 ring dips & 3 ring rows substitute for 3 muscle ups

Time: 13:42

Bench press - 180 total broken into reps of 20 (give or take) 35 lbs barbell

July 9, 2020

15lbs DB, except for the last round...25lbs of 5 reps each arm
Sub T2B for K2E

Time: 13:03

Front squat - 35lbs, 45lbs, 55lbs, 65lbs, 75lbs, 95 lbs (2) 1RM

June 19, 2020

Front Squats: 35lbs
Assisted pull ups with purple band
Box jump 16”
Power Cleans 55lbs
Farmer Carry with 15 lbs each hand

Bench press: 1 @ 75lbs

June 10, 2020

Man Makers, Snatch and Clean & Jerks - 15lb DB
Front Squats and Hang Cleans - 45lb
Ab Mat Sit Ups in place of T2B...next time I will substitute with K2E
Time: 15:31

April 25, 2020

4 rounds:
600m run
5 pull ups (w/ band) & 5 ring rows
12 front squats with 35lb barbell

24:24

October 10, 2013

Today we didn't go for time.  We decided to work on weights, but at the end I wish we had timed ourselves.
10 Front Squats (55 lbs.)
10 Push Press (55 lbs.)
10 Back Squats (55 lbs.)
10 Bench Press (45 lbs)

2 rounds

October 3, 2013

7 Front Squat
7 HR Push Ups

7 Rounds

Time:  4:14  (45 lbs.)

August 30, 2013

I didn't make it to Xfit yesterday.  It has been one of the LONGEST weeks ever with school starting up again and having SEP's this week at school.  Plus, heading to bed at 11 didn't help.  I decided to skip today's WOD of:

21-15-9

Deadlift  225/185
Box Jump  24/20

and do yesterday's torture instead...
70 squats - 45 lb bar  (I did 35 front squats and 35 back squats)
60 double unders (180 singles)
50 situps
40 wall balls  20/15 (*10 lbs.)
30 HR push ups
20 pull ups (with band assistance)
10 bar over burpees

It was supposed to be 2 rounds for time, but I knew it would take awhile.  Anyone who did yesterday's said it took anywhere from 30-50 mins to complete, with some throwing up in the bushes afterwards!  YIKES!  I wanted the challenge this morning, but I'm saving my 2nd round for another day! ;)  

Time:  18:12  (1 round)

Challenge - End of Week 4

3-3-3-2-2-2-1-1-1

front squats for max load

110 lbs.  (A NEW PR...by 20 lbs.!!)

In other good news...I took my measurements this morning for the end of week 4 and here's where I stand:
END OF WEEK 4:
Measurement Updates:

Thigh - 20 1/4" (down 1 1/4")
Calf - 13" (down 3/4")
Chest - 31" (down 1 1/2")
Hips - 32" (same/down 1 1/2")
Wasit - 26" (same/down 2 3/4")
Bicep - 10" (down 1/2")

Total inches lost:  8 1/4" WAHOO!!

Weight - 123 lbs.

Total weight lost:  7 lbs.

I seriously can't believe what just giving up junk food and pop can do for a person.  It's crazy!!  In fact, I came across this saying and feel like it totally fits for the way I have been eating lately...

FOOD:
Breakfast - blueberry Greek yogurt
Snack - 2 slices of banana bread
Lunch - 

April 26, 2013

10 Shoulder press 105/75#(for all reps)
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Time:  14:20  (55 lbs. for all rounds)

April 15, 2013

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean
1 Front Squat1 Push Press
1 Back Squat
1 Push Press

Each combination of the five movements is considered one repetition.  You will complete 7 repetitions per round.  Increase weight for each of the five rounds.  This is not a timed workout, the objective is maximum weight.  Rest as needed between rounds, but the barbell cannot be released during the seven repetitions within the round.

Today I didn't feel like pushing myself too hard, not that I could have much harder...
Round 1:  45 lbs.
Round 2:  50 lbs.
Round 3:  52.5 lbs.
Round 4:  55 lbs.
Round 5:  60 lbs.
Now looking at things, I wish I would have increased by 5 lbs. each round.  Oh well...there's always tomorrow.